Ratcheting things up this week, in terms of both intensity and the duration of cardio and timed exercises. #TheProgram2023 is all about leveling up.
The intensity technique of choice this week is the employment of dropsets and burnout sets so as to fatigue the target muscle group beyond their normal straight set capacity.
A “Dropset” simply refers to reaching muscular fatigue with a specific exercise and weight and immediately reducing the weight and continuing on to total failure.
A burnout set is a high rep exercise of a specific movement, usually employed after heavier straight sets of that same movement. The purpose of the burnout set is to “squeeze the juice” remaining out of the muscle you’re working that day.
Not only do we seek to get stronger in our movements, improve conditioning and establish a routine, but The Program seeks to enhance the mind/muscle connection, ensuring that you feel the muscle working and chase the pump. These somewhat intangible “feelings” are among the most productive and gratifying and will keep you coming back.
To “run the rack” means to do 6 or more consecutive sets of a single exercise with dumbbellls, adjusting the weight up or down on each set with no rest in between. We will run the rack for side laterals on shoulder day, once going heavier each set and then once lowering the weight on each set. Aim for 6 perfect reps on each consecutive set.
Floor Presses are a dumbbell accessory movement taken from powerlifting training designed to improve explosiveness and triceps strength, limiting the range of motion to where the back of the arm hits the floor, but boy do they target the chest too. Use a complete range of motion and control the weight and you will stimulate the pecs like few other movements.
#SundayService is back in effect for Week 4. Get your cardio and ten sets of squats in and get out of there, placing a premium on eating, rest and recovery for the rest of your Sunday.
